The athlete's diet is an essential part of the strategies to obtain great results, varying according to the modality practiced, the intensity of the training, the schedules and the approximation of the dates of the competitions.
The amount of carbohydrate and protein can change according to the type of training, whether it is endurance or strength, and whether the athlete is in a time to focus on increasing muscle mass or fat loss.
Power Athletes
Strength athletes are those who workout performance improves with increasing muscle mass. This group includes fighters, weightlifters, weightlifting competitors, weightlifting and Olympic gymnastics athletes, for example.
This group should have an increase in protein consumption and general dietary calories, to favor the increase of muscle mass. When achieving what is considered the ideal of the musculature, it is necessary to initiate a process of fat loss, usually done with the reduction of carbohydrates of the diet and increase of the practice of light aerobic exercises, like the walk. See the best foods rich in protein.
Endurance Athletes
Among these athletes are those who practice long runs, marathons, ultramarathons, cyclists and competitors of iron man, activities that require a great preparation of energy generation from the fat burning of the body. They are usually slim, lean athletes who have a high energy expenditure, requiring a high calorie intake. For training and competitions lasting more than 2 hours, the use of carbohydrate gels in the proportion of 30 to 60 g / h is recommended.
These athletes need to consume higher amounts of carbohydrate than strength athletes, but always remember to include good sources of protein such as meats, chicken, fish and eggs, and natural fats such as olive oil, nuts, fatty cheeses and whole milk. See which foods are high in carbohydrates.
Explosion Exercises
Exercises that vary the need for strength and physical endurance, such as soccer, volleyball, basketball and tennis, are included in this modality. They are prolonged exercises, but with a variety of physical exertion required, taking peak moments and rest.
This group should consume good amounts of all nutrients as they need both good muscle mass and stamina to withstand long games or contests. After the workouts, you need to have meals rich in carbohydrates and proteins to stimulate the recovery of muscle mass.
How to hydrate during workouts
The ideal amount of water to be taken is based on the calculation of 55 ml of liquids for each pound of athlete's weight. In general, it is recommended to consume about 500 ml before training and 500 ml to 1 liter of water for each hour of training.
Low hydration can lead to problems like reduced concentration, dizziness, headache and muscle cramps, which end up reducing the performance of the workouts.
When to use isotonic drinks
Isotonic drinks are important to replenish lost electrolytes along with sweat, especially sodium and potassium. These electrolytes are present in beverages such as coconut water or industrialized isotonics such as Gatorade, Sportade or Marathon.
However, their need to use is only when the athlete loses 2% or more of their weight during the workouts. For example, a person weighing 70 kg has to lose at least 1.4 kg in order to have to replace electrolytes. This control should be done by weighing before and after training.
When to use supplements
Protein or hypercaloric supplements should be used according to the need to supplement the nutrients from the planned diet. Usually hypercaloric are used to facilitate the high calorie consumption required by athletes, who can not always eat everything in fresh foods.
In addition, in phases of great muscle wasting after intense competitions, it may also be necessary to supplement to accelerate muscle recovery. Get to know 10 supplements to gain muscle mass.
